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02.21.2019

WARM-UP

1) Accumulate 800m by running, biking or rowing

2) Split Jerk Footwork Review, 5 reps each

- Step to Split

- Drop to Split

- Dip, Stand, Split

3) Barbell Warm-Up

- Hip Clean Jump, No Shrug

- Hip Clean High Pull

- Hip Muscle Clean + Strict OH Press

- Hip Power Clean + Push Press

- Hip Power Clean + FS + Power Jerk

- Hip Clean + FS + Power Jerk + BH Split Jerk

4) Rear Delt Tack & Floss + Front Rack Stretch

STRENGTH: Clean & Jerk, 1RM of the day in 8 sets or less

ACTIVE MOBILITY

1) Tricep Smash

2) Banded Elbow Extension

3) T-Spine Extension w/Med Ball

4) Couch Stretch + Olympic Wall Squat w/Rotation

WOD: Perform the following for time: 21 – 15 – 9 reps of ….

- Ring Dips

- Clean & Jerk (135/95)

COOL DOWN

1) 100m Recovery Walk (immediately following WOD)

2) Core Work: Tabata Hollow Body Rock or Hold, 20s on/10s off – 8X’s

3) Foam Roll (10 passes per area, starting with the back & working down to calf/shin)

4) Static Stretch of the Day: V Stretch, 2-minute relaxed hold